Hello.
Give yourself a few moments to get settled in,
Lying on your back,
On the ground.
I recommend placing a rolled-up blanket beneath your knees,
Just giving yourself a little time to get settled in.
And as you settle in,
Inviting a noticing to yourself,
Noticing the natural flow of your breath,
Inviting a softness into the body with each exhale.
Take a few moments to think about your sankalpa for this practice,
Your seed of intention.
Notice what came up when I said that.
Allow your intuition to guide you with this,
Perhaps reflecting on your heart's deepest desire.
And as you create this sankalpa,
Do so in the present tense,
As if you are already achieving this thing.
For example,
If your sankalpa is around being patient,
You would say,
I am more patient,
Or I have patience in my heart.
Visualize this intention,
This sankalpa,
As a seed,
And place it deep within your heart center.
Repeat your sankalpa to yourself three times,
As you imagine planting the seed in your heart.
Bring your awareness back to your breath,
Back to your body.
We will begin the yoga nidra practice with a body scan,
Following the sound of my voice,
Bringing your awareness to the parts of your body that I speak.
You can repeat the word to yourself silently after I say it.
Try not to concentrate too hard,
Just allowing your awareness to follow the directions that I give.
First,
Let's bring your awareness to your right thumb,
Your first finger,
Second finger,
Third finger,
Fourth finger,
Palm of the hand,
Top of the hand,
Your right wrist,
Forearm,
Elbow,
Biceps,
Shoulder,
The right side of the chest,
Belly,
Upper back,
Lower back,
Right side of the pelvis,
Hip socket,
The right thigh,
Knee,
Calf,
Ankle,
Top of the right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Bottom of your right toes,
Bottom of the whole foot,
Heel of the right foot,
Heel of the left foot,
Bottom of the whole foot,
Bottom of the toes,
Left fifth toe,
Fourth toe,
Third toe,
Second toe,
The left big toe,
Top of the left foot,
Ankle,
Calf,
Knee,
Thigh,
Hip socket,
Left side of the pelvis,
Lower back,
Upper back,
Left side of the chest,
Shoulder,
Biceps,
Elbow,
Forearm,
Wrist,
Top of the left hand,
Palm of the hand,
Fifth finger,
Fourth finger,
Third finger,
Second finger,
Thumb,
Whole left arm,
Your whole right arm,
The whole chest,
The whole belly,
The whole pelvis,
The whole left leg,
The whole right leg,
The front of your whole body,
The back of your whole body,
Your body as a whole,
Your body as a whole.
Bring your awareness to the center of your pelvis.
Now just below the belly button.
Now just above the belly button to the center of your chest,
The middle of the throat,
To the space between your brows,
Your third eye,
To the space at the crown of the head.
Now back to your body as a whole,
Your body as a whole.
Feel the space around your body,
The space in front of your body,
To the left of your body,
To the right of your body,
The back of your body.
Feel the space around your body.
Breathe into the space.
Breathe into the space.
Become aware of your breath now.
Feel the flow of your natural breath in and out of your nostrils.
The breathing is normal and spontaneous without any effort.
Continue to breathe through the belly.
With every inhalation,
The abdomen is expanding.
With every exhalation,
The navel is drawn in towards the spine.
Feel the sensation of the breath.
Notice the temperature of the breath.
Feel the cool of the inhale.
Feel the warmth of the exhale.
Feel the cool of the inhale.
Feel the warmth of the exhale.
Feel the cool of the inhale.
Feel the warmth of the exhale.
Now notice where the breath is in the body.
Notice the flow of the breath.
Feel it traveling in through the nose and out through the nose,
In through the nose,
Down the throat,
Out the throat,
And out of the nose.
Feel it in the nose,
Down the throat,
Into the lungs,
Back out the lungs,
Through the throat,
And out the nose.
Following it all the way in.
Following it all the way out.
Following it all the way in.
Following it all the way out.
Following it all the way in.
Following it all the way out.
As you draw the air in,
Feel the body grow lighter.
As you expel the air out,
Feel the body grow heavier.
As you inhale,
Feeling the body growing lighter,
As if you are floating in the air.
As you exhale,
Feel the body growing heavier,
As if you are grounded into the earth.
Inhale,
Feel the body grow lighter.
Exhale,
Feel it grow heavier.
Inhale,
Feel the body grow lighter.
Exhale,
Feel it grow heavier.
Feel the breath inside the body.
Feel the breath inside the body.
Feel the heartbeat in the body.
Feel the heartbeat in the body.
Envision a warm ball of white light within the body.
Or if you feel another color calling to you,
You may use that.
If not,
White.
Notice the space around the ball.
Notice how bright it shines.
Notice how far the light reaches.
Notice the warmth emanating from the ball.
Imagine feeling it on the skin.
Imagine the light melting into the body and reaching the heart.
Imagine the place in your heart where the sankalpa resides.
Now imagine releasing your hold on that.
Letting it go.
Visualizing it floating out into the warm light.
Feeling it fill the body.
Overflowing.
Spilling into the room.
Filling it up.
Flowing out into the world.
Into the universe.
Encompassing everything in existence.
Feel your intention become one with all that is.
Repeat your sankalpa to yourself here three times.
Begin to bring awareness back into the atmosphere,
Into earth,
Back into your body,
Into your breath.
Letting go of all awareness,
Of all concentration to my voice.
Give yourself permission to slip into a state of shavasana.
Letting go of this practice.
Allowing it to integrate into your being.
Slowly bring your awareness back into your body as you gently invite movement in as it feels good for you.
Tapping into your intuition and finding what feels good.
Eventually drawing your knees into your chest,
Rocking a little to the left,
A little to the right before landing one way or the other.
Taking a moment to reflect.
Inviting awareness and perhaps noticing any differences within yourself from when we first began until now.
It is normal to feel tender,
Vulnerable and possibly a little out of it following this yoga nidra practice.
It is important to take time to rest and integrate your experience before transitioning back.
I invite you to gently press your hand into the floor.
Coming up into a seated position.
Bringing the palms together.
Inviting a slight bow of the head as you inhale gratitude in for all that you are,
All that you have been and all that you have yet to be.
Thank you.
